#Yoga and Spinal Health

[divyyoga]

Yoga Day 2024: Stretch Your Way to Increase Heights with Yoga

Introduction: The Affiliation Between Yoga and Stature As the yoga community around the world plans to celebrate Yoga Day 2024, interest has risen around the potential benefits of yoga and its well-documented impacts on mental and physical prosperity. Among these is the captivating credibility that certain yoga sharpeners can contribute to extended height. This web diary jumps into the…

[sgrji]

108 Yoga Asana Series : Enhance Flexibility and Spinal Health with Cat-Cow Pose (Marjaryasana-Bitilasana) - Asana #2

Welcome to the second installment of our “108 Yoga Asana Series.” Today, we delve into a graceful and beginner-friendly yoga pose – the Cat-Cow Pose, also known as Marjaryasana-Bitilasana. This dynamic duo of poses is often practiced together to awaken the spine, increase flexibility, and promote mindfulness in your yoga journey.**Cat-Cow Pose (Marjaryasana-Bitilasana):**The Cat-Cow Pose is a…

[4theitgirls]

all about mobility

what is mobility & how is it different from flexibility?

mobility is the ability of the joints to move through their full range of motion, while flexibility is the ability of the muscles to temporarily stretch.

why do mobility training?

there are many different benefits of mobility training, including:

increased flexibility

reduced risk of injury

improving joint & muscle health

improving range of motion

improving posture

gaining muscle strength

balance & stability

reducing pain & stiffness in the body

when should i start?

now! there��s a common misconception that you shouldn’t need mobility training until you are in your later years and your mobility starts to decline, but mobility training is useful no matter your age. in fact, the sooner you start, the less mobility & joint problems you will experience as you age.

how often should i train mobility?

mobility training is safe and beneficial to do daily, but ideally, you should try to train mobility at least 5 times per week for at least 5-10 minutes each time.

routines:

10 minute mobility workout by growingannanas

10 minute mobility for neglected joints by julia.reppel

15 minute daily mobility routine by julia.reppel

15 minute mobility stretch by growingannanas

20 minute slow mobility & stretch by julia.reppel

20 minute full body mobility warm up by leanbeefpatty

20 minute spinal mobility by julia.reppel

20 minute mobility workout by julia.reppel

20 minute rest day mobility flow by julia.reppel

20 minute pilates x mobility by julia.reppel

20 minute full body mobility by julia.reppel

25 minute full body stretch & mobility by madfit

25 minute mobility workout by julia.reppel

25 minute yoga for mobility by jess yoga

25 minute rest day mobility by julia.reppel

25 minute low impact mobility workout by julia.reppel

25 minute mobility workout by marie steffen

30 minute full body primal mobility by julia.reppel

30 minute primal mobility workout by julia.reppel

30 minute mobility yoga for athletes by charlie follows

30 minute beginner-friendly mobility flow by julia.reppel

30 minute mobility workout by fitness__kaykay

30 minute active recovery workout by heather robertson

30 minute core strength & shoulder mobility by heather robertson

35 minute yoga fusion workout by heather robertson

40 minute mobility & dynamic stretching by heather robertson

40 minute abs & hip mobility by heather robertson

40 minute core strength & back mobility by heather robertson

40 minute core strength & mobility by heather robertson

40 minute core & shoulder mobility by heather robertson

40 minute abs & mobility by heather robertson

44 minute core & full body mobility by heather robertson

[fitnfemme]

24 Yoga Poses for Scoliosis to Alleviate Pain and Improve Flexibility

If you have scoliosis, yoga can help alleviate pain and improve spinal flexibility. Check out these 24 yoga poses for scoliosis to try. #scoliosis #yoga #painrelief #flexibility #spinalhealth

Scoliosis is a condition where the spine curves to the side, causing discomfort and pain. While there is no cure for scoliosis, yoga can help alleviate the pain associated with the condition. Here are some yoga poses that can be beneficial for people with scoliosis. Photo by EKATERINA BOLOVTSOVA on Pexels.com 1. Cobra Pose (Bhujangasana) Cobra pose strengthens the back muscles and helps…

[black-lake]

self care based on your chart

I talked about the signs and houses connection to body parts and many of you requested this post. These are ways to do your self-care using your chart, the signs, and planetary placements and aspects. The same concept can be applied using simple self-love practices in other areas of life too.

✧ notes 

I recommend you look at your transits chart or solar return as well to better know the best self-care practices at the time. You can base your general self-care on your natal chart but the transits can tell you the best times to take action or avoid taking action on something significant. 

Look for the planets placements and their aspects, mainly if in the angular houses or make many significant aspects. Like I mentioned before I got so much dental work done when saturn was in the 10th, conjunct my mc and opposite north node, it was expensive but I was able to afford it.

You can also consider the degrees if you're feeling extra, in your natal chart and your solar return. Degrees can be associated with signs, so they can be simply linked to the areas they rule.

Planets rule things related to body parts like diseases or accidents and influence certain parts of the body depending on the aspects they make. Also two planets can influence the same body parts.

✧ SIGNS 

Aries/1st house - head, face, brain, eyes 

— Prone to headaches so get quality sleep, wash your hair often, and do wash your makeup, nothing heavy on the head. Exercise and workout in general helps release any pent-up energy or stress. Take good care of your eyes, sunglasses, eye drops, natural eye products/makeup. Keep your brain healthy. Foods and supplements that regulate your energy levels. Head massages, soft pillows, facemasks, frequent haircuts, breathing exercises, get enough brain oxygen. Fast thinkers and can have racing thoughts, so journaling, running, meditating can help. Release anger in healthy ways.

Taurus/2nd house - neck, ears, throat, thyroid 

— The senses can be heightened so make sure your environment is comfortable, the temperature, the sounds, scents, fabrics, the food, arrange it like it's a visions board. Coffee, tea, warm soups, breads and oats, and warm herbal drinks that work for you. Can cling to that one thing they like, so do change your diet from time to time to get different nutrient. Renew your clothes, make your space cozy. Neck massages, aromatherapy, and body relaxation methods. Singing or writing, chill playlists, comfy places and peaceful walks. Cooking your own food can be therapeutic and healing for you. 

Gemini/3rd house - arms, hands, lungs, shoulders 

— Tend to be anxious and restless, since it also rules the nervous system and is ruled by mercury, so the mind is central. Can't stress it enough, but writing,  journaling, speaking just getting your thoughts out. Since the mind is always active, look for ways to release that mental energy. Cardio, pilates, fast sports, board games, socialising. Can have fast metabolism and lean long body parts so accustom your diet and exercise based on that. Massage your shoulders, read a book, and do stretch regularly. Honestly..  joke around, taking all those thoughts seriously is no good. DO YO NAILLS 💅

Cancer/4th house - chest, breast, stomach, womb 

— Ruled by the moon, get a healthy outlet for your emotions, accept your emotions, write, speak up, cry when you need, watch something funny, your comfort show, make yourself laugh. Check your hormones regularly, find a good diet for stomach health, whole grains and high-fiber foods, take your digestive supplements. Do yoga, stomach exercises, breathing exercises. Drink lots of water. Choose your friends wisely, find people you trust. Make your bedroom comfy, invest in a quality bed, get yourself comfy clothes. Cooking your own food is again a self love thing to do, baking, homey places, nature and quiet places. Get you a furr baby.  

Leo/5th house - heart, spine, spinal column, upper back 

— Ruled by the sun, go out more and get your vitamin d. Choose heart-healthy foods, leafy greens and soluble fiber foods and supplements. Check your heart health and blood pressure. Do exercises that work for both your heart, your upper back and shoulders, aerobic exercises, fun sports and activities. You can be generous to everyone but be generous to yourself too, buy yourself gifts, spoil yourself. Do a full hair and skin routine, find a hobby, watch shows that inspire you, make your inner child happy. Embrace you emotions, your skills, pursue your passions, be expressive and go out for adventures.

Virgo/6th house - abdomen, digestive system, intestines, spleen

— Listen to your body and keep adjusting your diet and routine to fit your needs. Your body can be just as picky, so be mindful of the food you consume, of any allergies or foods that are hard to digest. Get your digestive supplements and enzymes, do your research. Choose gut-healthy foods and the best times to eat for you. Go for a nature walk, exercise to release any pent-up stress, cardio or pilates. Get indoors plants or plant them yourself. Spend time with pets. Make your own natural medicine that works for you, even if as simple as tea. Read a book, journal to organize your thoughts, keep your space clean. Reward yourself and acknowledge your efforts and progress. 

Libra/7th house - kidneys, lower back, bladder, buttocks

— Find a way to maintain a balanced lifestyle that works for you. Add a variety of nutrients to your diet, foods for healthy kidneys to make that skin glow, antioxidant foods and supplements. Keep your kidneys and bladder healthy. Lower body and buttocks exercises, strength training, dancing, going out for walks. Decorate and beautify your own place, try new recipes, go for a picnic. How you feel is more important than how you look, make yourself feel pretty, do a skincare routine, create a vision board, romanticize your life. Be the person you want to love and identify your own opinions from those of others, yours matter. 

Scorpio/8th house - genitals, colon, urethra, reproductive system

— With all those transformative energies, change what you consume to fulfill your changed needs, feeding your body and mind the proper nutrients. Maintain healthy reproductive organs and balanced hormones, do your check ups. Maintain healthy guts, fiber and antioxidant rich foods, high vitamin drinks, herbal medicine can be beneficial too. Lower body and muscle exercises, stretch regularly, breath and meditate to calm your mind. Invest in quality skincare and unscented hygiene products. Journal, write your reflections, your progress and goals, positive affirmations, light your great scented candles and watch a funny show. 

Sagittarius/9th house - thighs, hips, liver, legs

— Go out and wander around, exploring new places, foods, and random things will light you up, you know it. Find a diet that works for your energy levels, protein rich foods and shakes, citrus and greens, simple nutritious meals. Watch out for any leg injuries. Go out for running, do leg exercises, muscle building, any outdoors sports. Write a bucket list, update your wishes list, go for mini solo adventures, speak to the locals when you travel, learn new words, find authentic travel souvenirs. Listen to a podcast or watch a documentary, keep a positive outlook on your future, positive environment and self-talk.

Capricorn/10th house - bones, joints, knees, skin, hair

— Can get caught up in doing or not doing things, so allow yourself to both be active and rest when you need. Find foods and supplements that are good for bone strength and joint health, calcium and magnesium rich foods, going out and getting your vitamin d is good for both your skin and bones. Going for morning runs, muscle building workouts, chiropractic-approved exercises and stretches, any leg sports. Invest in skincare and dental care. Write down things like goals, tasks list, and self development notes. Watch things that motivate you and light you up, acknowledge how far you’ve come.

Aquarius/11th house - ankles, calfs, achilles, circulatory system 

— Can be very future focused, so do protect your hopes and find an outlet to express them but enjoy the present as it is. Add water-rich foods to your diet, foods that help the blood flow like fatty fish, avocados and other circulation boosters or supplements. Exercises that improve circulation like jogging, cycling, cardio, dancing, swimming. Find ways to express your ideas of the world and fantasies, music can put you in that creative energy, meditation, talking to a friend. Take a long bath, light some candles, write down your ideas, your hopes and dreams, your thoughts and what you're grateful for. 

Pisces/12th house - feet, toes, pineal gland, lymphatic system 

— Can also be spacey and future focused so any self expression activities can help that energy flow. Choose foods that help maintain your body fluid balance, water-rich foods, leafy veggies, omega 3 rich foods, and supplements that boost lymphatic drainage. Avoid foods that drain your lymphatic system. Find hobbies that light you up, listen to music, paint, be creative. Nature walks, swimming, cardio, cycling, dancing. Taking frequent baths and soaking your feet in soap and epsom salt water can release stress from the feet area, grounding activities, reflecting, journaling and writing down your hopes and thoughts.

✧ PLANETS

Sun - heart, head, spine, spinal cord, eyes — can influence vitality, heart function, headaches, fever, eyesight.. etc

Moon - stomach, breast, lungs, blood circulation, body fluids — can influence colds, blood flow, dehydration, stomach issues.

Mercury - nervous system, ears, mouth, skin — can influence ear problems, mental illness, restlessness, breathing issues.

Venus - face, cheeks, throat, bladder, skin —  can influence skin issues, bladder infections, throat issues, carbs and sugar balance. 

Mars - chest, muscles, blood, genitals — can influence accidents, wounds, muscles weakness, energy levels, genital diseases.

Jupiter - liver, kidneys, pancreas, thighs — can influence cholesterol issues, fatty liver, toxins overload, diabetes, kidneys issues.

Saturn - bones, teeth, hair, legs, joints, knees — can influence knee or joint problems, dental problems, wisdom teeth, bone diseases, hair loss.

Note that these are just suggestions that I hope remind you and inspire you to listen to your body and take good care of it, discern, do your research and take only what works for you. much love 🫶

[azulcrescent]

Hi Azul! :) I started following your silly scribbles about a year ago, and seeing Cheryl model how she came out to her friends and family in the comic helped me articulate my gender experience better with my wife and even come out to my friends and family. Thanks for sharing your art! I also wanted to say that I'm sorry that you're experiencing poor sleep and burnout lately. :( Those can make you feel awful. I've had a chronic illness for the past six years -- and I'm fully aware that's something separate, nor do I want to equate it with your experiences -- but, at risk of giving any unsolicited advice, I do wish someone had said something to me about this when I first felt those as well. Because I was pushing myself to work for 2 hours a day as a special education paraprofessional in a wheelchair due to fatigue and systemic dysfunctions throughout my body -- so I had to quit my job since I was making my health even worse. When I stopped working, I was fully bed bound for a time but even still kept pushing myself to attempt grad school online despite only being able to sit up for 5-10% of the day. My point is that, even when our bodies are burnt out, we still push ourselves because that's generally just our human nature to do. And I wish that during that time someone had gently said it's okay to slow everything down and listen to what my body was telling me it needed.

With slowing down, I also get that finances are a thing, and I wouldn't have been able to recover from severe to moderate ME/CFS without my wife working her butt off for us to cover medical expenses by switching jobs and upskilling. (She jokes that she has no more butt anymore because of those years :'(... )

So, although this is stepping into unsolicited advice, but as someone who was burnt out and constantly eepy for years, I feel like it would be remiss of me to not try to say something and just give a bullet point list of free things that helped my nervous system not be so overstimulated and tired but wired that I couldn't sleep and even when I did it was unrefreshing and yucky to wake up the next day:

•Search for "ally boothroyd yoga nidra" on YouTube and pick a 10 minute video •Do belly breathing to expand the diaphragm (one of the few ways we can give input to our parasympathetic nervous systems -- the rest, digest, and heal system) •When breathing, breathe in for 4, hold for 4, out for 4, hold for 4, repeat to tell your body it can be calm •Spinal flossing in bed: start from your lowest vertebrae you can, try to isolate it with your muscles, and shift it up down left and right, then go up to the next one •Listen to how your body responds to foods: maybe try cutting out gluten and refined sugars for a week to see if it helps in any way; a lot of our immune system is in the gut, and being in a stressed state can cause our immune systems to mistake food molecules for pathogens which then activates the immune system and turns off the parasympathetic nervous system •Drop your jaw fully open like you're going to yawn, then stretch your tongue upward outside your mouth as far as it can go and stretch it around. This is a stretch for the muscles near your vagus nerve near your ear/neck behind the jaw to help them relax •Plan a bedtime routine for the thirty minutes before you go to bed and be consistent •Brain retraining: When you feel stressed or anxious about sleep or being burnt out, compassionately tell yourself "Stop, stop, stop." Thank that part of you for bringing up its concern, then remind that part of yourself that it doesn't need to worry anymore because you are working on recovering and healing. And if the insomnia or fatigue do happen, you have plans for what to do and will be okay. •Remember the conclusion from the American TV show Mythbusters: https://www.tumblr.com/gretchensinister/678474387179077632/one-of-the-most-life-changing-things-i-ever You're still getting rest even if you just close your eyes. You've talked about having ADHD, and while I don't have it, I get that it messes up brain chemicals and can contribute to both insomnia and burn out. There might be a reddit discussion that speaks to you better about medications or deficiencies. I hope you get to rest. Cheering for you. It's always fun to see your art. Thanks for what you do! :) Sleepy cat tax:

Glad to hear you like my comics! And thank you for the very informative and helpful info on sleeping better! Ill try to put your advice to use!

[fairyminnie444]

So i want to increase my height. I'm 23 years old, female. I listened to many height subliminals. But didn’t increase 1 inch. What can i do???

So u said u didn’t increase, that’s mean that u are checking 3d instead of 4d, cause if you were reaching 4d you would see that you already have your desired height and would relax about it, remember that only your opinion and your vision of yourself matters, not others. If you are sure of this then it has already happened and it will reflect on 3d, as long as u feel it and maintain that state (that DOESNT mean u need to think about it all the time, just know that in your mind and live your life feeling what u would feel if your 3d was already align)

Here are some options that can help you if you are struggling(that’s normal, u got this):

1. Revisit Your Mindset and Belief System

Height subliminals rely heavily on belief and mental alignment. If you’re approaching them with doubt or frustration, it can create resistance. Here’s what you can do:

• Reframe your mindset: Instead of focusing on “I didn’t increase 1inch yet” shift to “My body is capable of amazing transformations.”

• Combine subliminals with visualization: Picture yourself at your desired height daily, especially before bed. Imagine standing next to others and feeling taller, looking at yourself in mirrors, and feeling confident. When you listening to the subliminal make sure to keep in mind that the subliminal ABSOLUTELY works, don't wait for it to work AFTER listening, FEEL it working while listening it.

2. Posture and Spinal Health

Poor posture can make you appear shorter. Strengthening your spine and improving posture can sometimes add a visible 1-2 inches.

• Stretching exercises: Incorporate stretches like cobra pose, cat-cow, or hanging exercises to decompress your spine.

• Yoga or Pilates: These can elongate your posture and strengthen your core, giving the illusion of added height.

3. Nutrition and Supplements (if u want to)

Optimizing your body’s nutrition can benefit your overall health and bone density.

• Calcium and Vitamin D: Essential for strong bones.

• Protein: Helps repair and strengthen tissues.

• Growth hormone boosters: Foods like eggs, fish, and nuts may support natural HGH production.

Maybe doing these more "literal" things will help you in the routine of FEELING that you are achieving the height you want, it is not necessary because the power is in your mind, but the more you can make the logical part of your mind collaborate with your subconscious, the better.

4. Persist!!!

Read some success stories, do SATS, don’t think about time, or rush. Do what makes you feel confident and certain that it is possible, that you will achieve it, and when any doubts arise or thoughts like "wtf am I doing", cut them off with the opposite thought: "YES, I can do it, even if no one else has done it, fuck it, I'll be the first, I know my power and my ability, miracles exist, circumstances don't matter and everything is possible AS LONG AS >> I << believe to." What matters is that YOU believe in it, your world revolves around you and your assumptions.

[thinkpink212]

After studying physiology & anatomy for my massage therapist courses — specifically mobility, I’ve learned that the best way to start sitting up straight is…

Making sure that your knees are lower then your hips, when sitting.

Building up the muscles in your back, will allow your muscles to naturally sit straight as they have the capacity to hold you. We often feel tired sitting straight naturally, as our body doesn’t have the strength to keep up with the posture we take.

Be mindful of where you sit, as some chairs aren’t made for everybody’s anatomy. If you’re tall, you may find that your knees buck up more, resulting in your back not having the right support (and your muscles aren’t engaged the same way) therefor it’s important to pick chairs that support your specific anatomy. Some may even find that sitting on their knees, on a yoga block or even cross legged is the best posture for them.

Sometimes adding things can help. Something like adding a pillow can aid in posture! And if you work at a desk, adding supports so that your sight is in line with your screen, while your hands have proper support when using your mouse & keyboard (avoid everything being flat as it can strain your wrists as exhaust your various muscles). Such supports already exists, such as pillows, laptop Stan’s, keyboards with tilt, mousepads etc.

And remember our spines are naturally curved to allow proper distribution of weight and flexibility of movement. So, it isn’t bad to ‘slouch’, the issue comes when we do it out of exhaustion or because we simply have no choice (due to the world not accommodating us all) Doing the things above, helps you naturally sit up in a way that shouldn’t strain you. It can all help to avoid early onset hip, spinal and back pains — especially if you work at a desk or spend a lot of time sat. Being able to find ways for your back to naturally take the posture it does when given the material meant for your body, can help reduce health risks down the line as we age! So, Goodluck 🧘🏾‍♀️

[ayurvaidyashala]

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[twerk-ta-werk-pilates]

Healthy. Healing. Fun. Useful for a plethora of physical activities as well as mind & body rehabilitating .

Great for :

Sports/Fitness

Snow/Water Sports

Pre/Postnatal Care

HealthCare /Healing

Activate Ur Energy Systems

Open your Chakras

Bullriding/Horseback Riding

Kickboxing/MMA

wrestling

dancing

MotorCross BMX

Gymnastics/Swimming

Romance

Adult Entertainment

Flexibility/increased ROM

Creating Joint Space

Preventive Care

Body Awareness

Stamina/ Endurance

Vagus Nerve stimulation

Nervous System Regulating (abused victims)

Trauma Recovery

It's for EVERYONE!

Bulletproof your Body

Increase your health & wealth

@twerktawerkpilates

#practicemakesprogress #healthy #Freedom #pelvichealth #pelvismobility #alignment #core #pelvicfloor #vagusnerve #healing #healthcare

Have a compacted lower lumbar?

Are your Hips stiff?

Is your tail bone stuck under or out?

Can't move your pelvis fluidily?

Weak Lumbar?

Lacking spinal mobility?

Weak pelvic floor muscles?

Lower abdominals not engaging deeply?

No feeling in the lower abs?

Tight Groin?

Sleepy glutes?

Loss of feeling in the pelvis?

Having issues due to herniated discs, disc extrusions?

Lose your mobility or feeling from pregnancy?

Maybe it's just 🧬 ?

Try this!!!!

No worries

I understand

I had my own challenges w/ALL of the above

Honestly when I started wiggling & shaking & doing all these crazy weird moves on my blocks, props, foam roller, yoga wheel, baseballs, softballs, etc etc, everything changed for me & my body for the better! & I sure was judged & made fun of for it , glad I didn't stop!

I've never had so much feeling & movement in my entire life, & to think the spinal experts I went to told me never to twist or turn or bend or crunch 🤷🏼‍♀️😂🤦🏼‍♀️SMH that's gotta be embarrassing AF for these so called "experts" smh. Health care should really have better quality standards & hold their experts to higher physical demands & stop these judgemental limitations they place on others!!!

If your doctor cant do many variations of a squat and feel all his or her body parts working ,then maybe they aren't the expert you should be going to for advice 🤦🏼‍♀️😂🤷🏼‍♀️ honestly, I won't be calling them!!!

making sure you can actually feel everything in your body & strengthening all the wiring & breaking up the congested joint tissues is key to rehabilitation, alignment, mobility & training your body to move smoothly & feel amazing 😍 plus it's injury prevention!

If I can do it, pretty much anyone should be able to do it.

That I say with absolute confidence 💯

After a lot of training and practice depending on where you are at with your body, what you're comfortable with, and your own personal intentions for your practice and sessions...Twerk Ta-Werk Pilates is also amazing Cardio and strength training.

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SK

Music: Mornings

Musician: Jeff Kaale.

[sgrji]

108 Days of 108 Yogasanas Journey : The 3rd Asana: Bhujangasana (Cobra Pose)

Bhujangasana, commonly known as the Cobra Pose, is the third asana in the sequence of 108 yogasanas. This pose derives its name from the Sanskrit words “bhujanga,” which means snake or serpent, and “asana,” which means posture or pose. Just like a cobra gracefully raises its hood, this asana resembles the raised posture of a cobra, making it both visually and spiritually significant. Benefits of…

[mahayanapilgrim]

Meditation is a profound practice that offers a multitude of physical, mental, and emotional benefits. Central to its effectiveness is the establishment of the right meditation posture. In this essay, we will explore the significance of maintaining the correct meditation posture and provide clear guidelines on how to achieve it.

The Importance of the Right Meditation Posture

1. Physical Comfort:

- The right posture ensures physical comfort during meditation. It allows you to sit for extended periods without experiencing discomfort or pain, allowing you to focus on your practice.

2. Alignment of Energy:

- Proper posture aligns the body's energy channels, such as the chakras in yoga and Ayurvedic traditions. This alignment facilitates the flow of vital energy (prana or chi), enhancing your meditation experience.

3. Spinal Health:

- Maintaining a straight spine supports spinal health. Slouching or improper posture can lead to back problems over time. A straight spine encourages good posture habits in daily life.

4. Mental Focus:

- A steady and balanced posture aids in mental focus. When your body is aligned, your mind is less distracted by physical discomfort, allowing you to dive deeper into meditation.

5. Breath Awareness:

- The right posture facilitates natural and unrestricted breathing. Deep, relaxed breaths are essential in many meditation techniques, as they help calm the mind and reduce stress.

How to Achieve the Right Meditation Posture

1. Choose Your Seating:

- Select a comfortable cushion or chair. It's crucial to find a balance between comfort and stability.

2. Sit Cross-Legged or on a Chair:

- If sitting on the floor, choose a cross-legged position (e.g., half-lotus or full-lotus) or sit in a kneeling posture (seiza). On a chair, keep your feet flat on the ground.

3. Straighten Your Spine:

- Imagine a string pulling you up from the crown of your head. Keep your spine straight but not rigid.

4. Relax Your Shoulders:

- Roll your shoulders back and down, creating an open chest. This opens up your airways and promotes relaxed breathing.

5. Place Your Hands:

- Rest your hands gently on your lap or knees, palms up or down, depending on tradition and comfort.

6. Align Your Head:

- Tuck in your chin slightly to align your head with your spine. Keep your gaze soft, looking downward or straight ahead.

7. Maintain Comfort:

- Adjust your posture as needed for comfort. You should feel stable and relaxed.

Conclusion

The right meditation posture is more than just a physical arrangement; it's a gateway to the profound benefits of meditation. By aligning your body correctly, you pave the way for mental clarity, spiritual growth, and enhanced well-being. The physical, mental, and spiritual advantages of proper posture make it an essential element of any meditation practice. So, sit comfortably, align your body, and embark on a journey to inner peace and self-discovery through the transformative practice of meditation.

[radhemishra]

20 Health Hacks to Elevate Your Daily Routine

1. Start Your Day with Hydration: Begin each morning with a glass of water to kickstart your metabolism and replenish fluids lost during sleep.

2. Prioritize Whole Foods: Focus on incorporating whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins into your meals.

3. Practice Mindful Eating: Pay attention to your body's hunger and fullness cues, and savor each bite by eating slowly and without distractions.

4. Stay Active Throughout the Day: Incorporate movement into your daily routine by taking short walks, stretching breaks, or using a standing desk.

5. Get Quality Sleep: Aim for 7-9 hours of restorative sleep each night by establishing a consistent sleep schedule and creating a relaxing bedtime routine.

6. Manage Stress: Practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature to promote overall well-being.

7. Limit Processed Foods and Sugary Drinks: Minimize consumption of processed snacks, sugary beverages, and refined carbohydrates to support stable blood sugar levels and overall health.

8. Practice Portion Control: Be mindful of portion sizes to avoid overeating and maintain a healthy weight.

9. Incorporate Strength Training : Add resistance exercises to your fitness routine to build muscle, increase metabolism, and improve overall body composition.

10. Prioritize Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week to support heart health.

11. Stay Connected : Cultivate relationships with friends, family, and community members to foster a sense of belonging and emotional support.

12. Practice Gratitude : Take time each day to reflect on the things you're grateful for to promote positive emotions and overall well-being.

13. Stay Sun Safe: Protect your skin from harmful UV rays by wearing sunscreen, seeking shade, and wearing protective clothing when spending time outdoors.

14. Stay Hygienic : Practice good hygiene habits such as regular handwashing, dental care, and proper food handling to prevent illness and promote overall health.

15. Stay Educated : Stay informed about health-related topics by reading reputable sources, consulting healthcare professionals, and staying up-to-date on preventive screenings and vaccinations.

16. Stay Hydrated : Drink plenty of water throughout the day to support digestion, nutrient absorption, and overall hydration.

17. Practice Good Posture : Maintain proper posture while sitting, standing, and walking to prevent musculoskeletal issues and promote spinal health.

18. Take Regular Breaks : Incorporate short breaks into your day to rest your eyes, stretch your muscles, and recharge your mind.

19. Limit Screen Time : Reduce exposure to electronic devices, especially before bedtime, to improve sleep quality and reduce eye strain.

20. Listen to Your Body : Pay attention to signals of discomfort or pain, and prioritize self-care activities such as stretching, massage, or seeking medical attention when needed.

By incorporating these 20 health tips into your daily life, you can cultivate a lifestyle that promotes physical, mental, and emotional well-being.

[healthyphilosopher]

What Are the Benefits of Yoga for a Person's Physical Health?

Yoga, an ancient practice with roots in India, has transcended its spiritual origins to become a mainstream form of exercise. While many associate yoga with flexibility and pretzel-like poses, its benefits extend far beyond that. Yoga offers a well-rounded approach to physical health, promoting strength, balance, and a range of other positive outcomes. Whether you're a seasoned athlete or a complete beginner, yoga can be a valuable addition to your fitness routine.

Building Strength and Muscle Tone

Yoga postures, or asanas, engage various muscle groups throughout the body. Holding these poses for sustained periods isometrically strengthens the muscles, leading to improved tone and definition. Unlike weightlifting, which can isolate specific muscle groups, yoga works the entire body in a more holistic manner. This is particularly beneficial for beginners, as it helps build a foundation of overall strength.

Strength Benefits:

Improved core strength, leading to better posture and stability.

Increased upper body strength, beneficial for daily activities.

Stronger lower body muscles can improve balance and gait.

Many yoga styles, such as Vinyasa and Ashtanga, incorporate movement sequences that build strength and endurance. These dynamic flows can be a great way to challenge yourself and build a stronger physique.

Enhancing Flexibility and Range of Motion

One of the most well-known benefits of yoga is its ability to improve flexibility. Yoga poses target tight muscles and connective tissues, gradually increasing their range of motion. This not only improves your ability to perform the poses themselves but also enhances your overall mobility and reduces the risk of injury in daily activities.

Flexibility Benefits:

Increased range of motion in the shoulders, hips, and spine.

Improved ability to bend and twist, enhancing daily activities.

Reduced muscle stiffness and tension.

Yoga for beginners focuses on gentle stretches and modifications, ensuring you don't push yourself beyond your limits. As you progress, you'll find yourself becoming more flexible and able to explore more challenging poses.

Improving Balance and Coordination

Yoga poses often require you to maintain balance on one leg or with different parts of your body in contact with the ground. This constant focus on balance translates to improved stability in everyday life, reducing the risk of falls, especially for older adults. Additionally, yoga sequences that involve transitioning between poses enhance coordination and proprioception, or your body's awareness of its position in space.

Balance and Coordination Benefits:

Increased stability and reduced risk of falls.

Improved proprioception for better body awareness.

Enhanced coordination for daily activities and exercise routines.

Many yoga classes incorporate balancing poses, even for beginners. These poses can be modified with props like blocks or straps to make them more accessible. As you gain confidence, you can progress to more challenging balancing exercises.

Maintaining a Healthy Spine and Posture

Yoga emphasizes proper alignment throughout the practice. Holding poses with a straight spine and engaged core muscles strengthens the back and improves posture. This can alleviate back pain caused by slouching or poor posture, promoting a healthier spine and better overall body mechanics.

Spine and Posture Benefits:

Strengthened core muscles for better spinal support.

Improved posture, reducing back pain and discomfort.

Increased flexibility in the spine for a better range of motion.

Yoga for beginners often focuses on poses that promote proper spinal alignment. As you progress, you can explore more challenging backbends and inversions that further strengthen and improve spinal health.

Benefits Beyond the Physical: Stress Reduction and Relaxation

While the physical benefits of yoga are significant, its impact extends beyond the body. Yoga incorporates breathing exercises (pranayama) and meditation techniques that promote relaxation and stress reduction. By focusing on your breath and calming your mind, yoga can help manage stress hormones, leading to a feeling of well-being and improved overall health.

Stress Reduction and Relaxation Benefits:

Reduced stress hormones like cortisol.

Improved sleep quality.

Enhanced sense of well-being and relaxation.

Many yoga classes incorporate periods of relaxation and meditation, even for beginners. These practices can be a valuable tool for managing stress in everyday life.

Yoga for Everyone: Modifications and Accessibility

One of the beauties of yoga is its adaptability. Yoga poses can be modified for all fitness levels and physical limitations. Whether you're a beginner, recovering from an injury, or have limited mobility, there's a yoga practice for you.

Many yoga studios offer beginner-friendly classes that focus on foundational poses and proper alignment. Additionally, there are numerous online resources and yoga for beginners programs that cater to specific needs and limitations.

[ganymedesclock]

So I've been manufacturing a take for a while and the take is, I think that it's really tempting for people to blame themselves for things.

The video I just reblogged mostly discusses how the 'law of attraction' can be self-justifying self-defending, "I have good things because I'm a good person and my benevolence spills into the world and fetches me good things," but I think there's a whole other way that it appeals to people too.

Let's say hypothetically, I got a scary doctor's test. (pure hypothetical, I'm fine.) Or I had a friend who I hung out with for years who was extremely hurtful and suddenly I've realized this and have to get over them. (not hypothetical, this did happen to me in the past)

Ironically, sometimes, "this was all my fault!" can be me flattering myself.

The self-loathing component is obvious. I'm absolving that friend of any real wrongdoing, the PROBLEM was just that I mismanaged them. Sickness and disability isn't something that just happens to people because our bodies are extremely complicated things and stagger forwards through a pretty impressive span of time, not to mention wear and tear and genetics- no, it's because I didn't eat enough kale or do enough yoga.

But there's a sneaky reassurance twisted in there. The reassurance is this-

The upsetting thing that happened to me? Doesn't have to ever happen again.

And I think this is the big allure of the Law of Attraction. It can often pull in people who are unhappy or vulnerable just as much as it can people who don't want to feel bad about how good they have it (and quite often these categories overlap) with the seduction that you could prevent every sad thing that's ever happened in your life by doing [x].

It's the same hook that diet culture has (afraid of being treated the way society treats fat people, or afraid of the idea fatness is inherently unhealthy? Well you can control an uncontrollable factor of people's genetics by Simply Doing This One Little Trick), it's the same hook a lot of things have. Take this little bitter pill of self-loathing and blame, sugarcoated in the reassurance that YOU have the power to fix this.

And look. I'm not saying that we never have any ability to change, or culpability related to, what happens to us. Sometimes I fender bender my car because I was driving a little too fast and I have to be more careful in the future. But that's not what people pull out Law of Attraction for. It's the lottery. It's a bonus at work. It's god putting their sickness into remission for them. And those little bitter pills really, really start to add up.

In every context I've seen the law of attraction, I've seen also a concept of the divine plan, that your soul agreed to have some things happen to it for its own good. Which is a handy rationale for why this doesn't work out. What do you mean your hip is still deteriorating? You're such a good person! You prayed the right way! Well, maybe it was a Soul Plan. Your eroding cartilage is basically just a lesson to teach you... something.

But the reassurance that something isn't your fault comes with its own bitter pill. It means, sometimes, there's actually nothing you could have done to prevent it. "You aren't suffering because you're a bad person" can mean "there is nothing you can do to guarantee your current suffering will never touch you again," and it can mean, "the bad things that happened to you weren't selected lovingly for your character arc, they just happened and any good you made out of them, you made. Frida Kahlo and Vincent Van Gogh didn't struggle with agony of one form or another as some kind of seasoning for their artistic journey. Sure, if Kahlo's spinal health was better we would not have had The Broken Column the way that it was, but this does not mean her body was broken by a benevolent god because it was her job to be an artist.

That's actually an upsetting world and not one I want to live in or entertain as a hypothetical. By this rationale, if someone died suddenly in a tragic accident, they might have been chosen to die at this age because their funeral will make something else work out just right... and that's more important than any loose ends of their personhood and feelings.

We are active participants in an unstable world. Not everything that happens to us means we secretly wanted or agreed to it and it definitely doesn't reflect on our ideological worth.